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Athlete Date LocationSort Workout Name Description Results
Jonathan Schabruch 02/24/2024 Sheepdog CrossFit None 5 rounds of:
10 Strict Pull-ups
10 Front Squats, 135 lbs		 5 rounds 0 reps
Performed as RX
Jonathan Schabruch 02/26/2024 Sheepdog CrossFit None 4-5-6-7-8 reps of:
Squat Clean Thruster, 135 lbs
Bar Muscle-up		 10m 25s
Performed as RX
Jonathan Schabruch 02/27/2024 Sheepdog CrossFit None Assault bike

5 x 150m

3 x 1200m

1 x 2400m

Rest as needed 		11m 02s
Performed as RX
Jonathan Schabruch 02/28/2024 Sheepdog CrossFit None Bench press 12-10-8-6-3-4-5-6-6 165-185-195-205-225-215-205-195-185 lbs
Performed as RX
Jonathan Schabruch 02/29/2024 Sheepdog CrossFit None 3 rounds of:
100 Double Unders
Row, 750 m
30 V-ups
Dumbbell Farmer Carry, 50 lbs, 100 m		 21m 51s
Performed as RX
Jonathan Schabruch 03/01/2024 Sheepdog CrossFit None Front Squat
2-3-5-10-2-3-5-10

*Do 10 Ring Rows after each set of squats.		 185 lbs
Performed as RX
Jonathan Schabruch 03/02/2024 Sheepdog CrossFit None For time:
30 Dumbbell Clean and Jerks, 55 lb DBs

Rest 3 minutes

For time:
50 strict ring dips 		8m 05s
Performed as RX
Jonathan Schabruch 03/04/2024 Sheepdog CrossFit None For time:
50 Wall Ball Shots, 20/14
25 Chest-to-bar Pull-ups
40 Wall Ball Shots, 20/14
20 Chest-to-bar Pull-ups
30 Wall Ball Shots, 20/14
15 Chest-to-bar Pull-ups		 3 rounds 0 reps
Performed as RX
Jonathan Schabruch 03/05/2024 Sheepdog CrossFit None Deadlift 5-5-5-5-5 225-245-255-265-275 lbs
Performed as RX
Jonathan Schabruch 03/05/2024 Sheepdog CrossFit None 50 bench press at 185

Run 200m every time you break		 50 reps
Performed as RX
Jonathan Schabruch 04/02/2024 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 27 rounds 20 reps
Performed as RX
Jonathan Schabruch 04/03/2024 Sheepdog CrossFit None 6 Rounds of:
2:00 Max Calories, Air Bike
2:00 Rest		 169 reps
Performed as RX
Jonathan Schabruch 04/05/2024 Sheepdog CrossFit None Not for time
25 Strict Pull-ups
400m run
21 Thrusters, 95/65
800m run
21 Thrusters, 95/65
400m run
25 Strict Pull-ups		 1 rounds 0 reps
Performed as RX
Jonathan Schabruch 04/08/2024 Sheepdog CrossFit None 6 rounds of:
Assault Bike, 600 m
20 Hollow Rocks
10 L Arm Dumbbell Push Press, 50 lbs
10 R Arm Dumbbell Push Press, 50 lbs
10 Ring Rows
Single Under, 1 min		 22m 36s
Performed as RX
Jonathan Schabruch 04/09/2024 Sheepdog CrossFit None E3MOM x 30 min of:
1 Hang Squat Clean + 1 Front Squat		 185-185-195-195-195-200-200-205-210-215 lbs
Performed as RX
Jonathan Schabruch 04/10/2024 Sheepdog CrossFit None For time:
8 x 250m row

Rest as needed		 6m 30s
Performed as RX
Jonathan Schabruch 04/11/2024 Sheepdog CrossFit None 20:00 AMRAP:
8 Bench Press, 195 lbs
10 GHD Sit-ups
12 Kettlebell Swings, 53 lbs
Assault Bike, 600 m		 5 rounds 15 reps
Performed as RX
Jonathan Schabruch 04/12/2024 Sheepdog CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 17m 00s
Performed as RX
Jonathan Schabruch 04/15/2024 Sheepdog CrossFit None For time:
15 Ring Muscle-ups
25 Medicine Ball Cleans, 20/14
1000m Row

For time:
12 Ring Muscle-ups
25 Medicine Ball Cleans, 20/14
750m Row

For time:
9 Ring Muscle-ups
25 Medicine Ball Cleans, 20/14
500m Row

For time:
6 Ring Muscle-ups
25 Medicine Ball Cleans, 20/14
250m Row

3:00 rest between each.		 21m 29s
Performed as RX
Jonathan Schabruch 04/16/2024 Sheepdog CrossFit None 10 rounds of:
Assault Bike, 600 m
5 Box Jumps, 30 in
5 Strict L Pull-ups		 18m 40s
Performed as RX
Jonathan Schabruch 04/18/2024 Sheepdog CrossFit None Bench press 5-5-5-5-6 205-210-215-205-205 lbs
Performed as RX
Jonathan Schabruch 04/17/2024 Sheepdog CrossFit None 4 rounds of:
10 Back Squats, 225 lbs
Run, 800 m		 23m 13s
Performed as RX
Jonathan Schabruch 04/19/2024 Sheepdog CrossFit None For quality:
4 rounds :
8L/8R Bulgarian split squats

Then
AMRAP 10 minutes:
Turkish get ups

Then
5 rounds:
20 GHD sit ups
5 Bar muscle ups

Then
2 minutes of assault bike for calories
 0m 01s
Performed as RX
Jonathan Schabruch 04/22/2024 Sheepdog CrossFit None Every two minutes for 20 minutes:
1 Hang Power Snatch, 135#
Assault bike, 600m		 11m 07s
Performed as RX
Jonathan Schabruch 04/23/2024 Sheepdog CrossFit None 5 Rounds for time:
400m Run
30 Second Side Plank Hold, each side
20 Box Step-ups (10L/10R)
10 Chest-to-bar Pull-ups, strict		 26m 16s
Performed as RX
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